Feeling tired? 6 top supplements for better sleep, mood and energy

1. Creatine: For both muscles and brain health

Creatine isn’t just for athletes—it’s actually super important for muscle health and brain energy. Taking a creatine supplement can help manage those frustrating menopausal symptoms like brain fog and fatigue, so you can feel more present, manage stress better, and handle whatever life throws your way.

Recent studies have shown that creatine can also benefit your brain, improving memory, reducing mental fatigue, and even boosting your mood. It’s been found to help brain function in older women, especially during stressful times like when you’re not getting enough sleep. (1,2)

Creatine is a great addition to your routine if you’re looking for something that supports both your body and your mind during perimenopause.

2. Melatonin Supplement: For a good night’s sleep

Your circadian rhythm is like your body’s internal 24-hour clock, controlling when you fall asleep and when you wake up. Melatonin, a hormone produced by the brain, plays a key role in this process. When it gets dark, your body ramps up melatonin production, and when it’s light, melatonin levels drop. However, exposure to bright lights at night or not getting enough natural light during the day can disrupt this cycle and throw off your sleep.

Melatonin supplements can be a game changer for women going through perimenopause, especially when sleep issues start becoming a regular struggle. Not only does melatonin help with sleep disturbances, but research suggests it may also improve overall quality of life and even prevent bone loss during this stage. (3)

That said, melatonin supplements are best used short-term, as the long-term effects aren’t fully understood. By getting your sleep cycle back on track, you’ll likely find that your energy levels improve, stress is reduced, and you wake up feeling more refreshed and ready to tackle the day.

3. Rhodiola Rosea: For energy and mood

Rhodiola is a herb that thrives in the cold, mountainous regions of Europe and Asia, and it has been used for centuries in traditional medicine. Its roots are considered adaptogens, meaning they help your body not only manage stress more effectively, but also help with mood and energy.

Rhodiola rosea extracts have been shown to improve energy, mood, cognitive function, and memory. The key active ingredients—rosavin and salidroside—are believed to play a big role in boosting energy levels. (4)

4. Omega 3- Fish Oil: For mild to moderate anxiety and depression

Omega-3 fatty acids have been linked to easing symptoms like anxiety and low moods. According to Harvard Health Publishing, omega-3s can pass through brain cell membranes, potentially improving mood and supporting brain health. While more research is needed to fully understand their effects, the anti-inflammatory benefits of omega-3s are well-established.

Research also suggests that omega-3 supplements may help reduce night sweats, although they may not have the same impact on hot flashes. Still, adding omega-3s to your routine during menopause could be a beneficial step for overall well-being. (5)

5. Magnesium L Threonate: For sleep and daytime functioning

Magnesium is an essential mineral that your body depends on for so many functions, especially in your bones, muscles, and brain. It’s great at helping your body relax, getting you ready for sleep, and it even helps regulate melatonin, the hormone that controls your sleep-wake cycle.

Magnesium is like a key player in keeping your cells working properly, supporting your energy, muscles, bones, and even your heart and digestion. It can also help reduce anxiety, headaches, and mood swings, and has been shown to relieve symptoms of PMS and menopause.

In a study using Magnesium Threonate, participants using magnesium vs placebo had improved sleep quality and daytime functioning. (6)

6. Iron: For Fatigue and Heavy Periods

Iron deficiency is common in perimenopausal women experiencing heavier periods. Over time, this can deplete your body’s iron stores, leading to iron deficiency anemia. (7) Without enough iron, your body can’t produce the red blood cells needed to carry oxygen, leaving you feeling tired, weak, or short of breath. Replenishing iron through supplements or products like the Lucky Iron Fish can help restore energy levels.

The Ontario government recently set new guidelines for iron deficiency levels, which will help many women who were previously missed. If you’ve got heavy flow and feel wiped out, it’s worth checking your iron levels with your healthcare provider. This should be a game-changer for many women who’ve been struggling with these symptoms.

Choosing what’s right for you

Not every woman needs all the supplements listed above. That’s why it’s important to talk to your health care provider about what makes the most sense for you. A tailored approach to your health care during perimenopause and menopause can make all the difference to your quality of life and to your health in general.

References

1. Eric S Rawson 1, Andrew C Venezia 2011 May;40(5):1349-62. doi: 10.1007/s00726-011-0855-9. Epub 2011 Mar 11. Use of creatine in the elderly and evidence for effects on cognitive function in young and old  https://pubmed.ncbi.nlm.nih.gov/21394604/
2. Hamilton Roschel 1, Bruno Gualano 1 2, Sergej M. Ostojic 3, Eric S. Rawson Nutrients 2021 Feb 10;13(2):586. doi: 10.3390/nu13020586. Creatine Supplementation and Brain Health
3. Yulia Treister-Goltzman 1 2, Roni Peleg Melatonin and the health of menopausal women: A systematic review, J Pineal Res 2021 Sep;71(2):e12743. doi: 10.1111/jpi.12743. Epub 2021 May 24. PMID: 33969545
4. Edwards, D., Heufelder, A., & Zimmermann, A. (2012). Therapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms—Results of an open-label study. Phytotherapy Research: PTR, 26(8), 1220–1225. https://doi.org/10.1002/ptr.3712
5. Université Laval. “Omega-3 Fatty Acids Ease Depressive Symptoms Related To Menopause.” ScienceDaily. ScienceDaily, 1 February 2009. <www.sciencedaily.com/releases/2009/01/090128104702.htm>.
6. Heather A Hausenblas 1, Tarah Lynch 1, Stephanie Hooper 2, Aahana Shrestha 3, Doug Rosendale 3, Jennifer Gu Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial Sleep Med X. 2024 Aug 17:8:100121. doi: 10.1016/j.sleepx.2024.100121. eCollection 2024 Dec 15.
7. Santiago Palacios The management of iron deficiency in menometrorrhagia Gynecol Endocrinol. 2011 Dec:27 Suppl 1:1126-30.